Fascia Training

MICHOL DALCOURT

UNIVERSITY OF ALBERTA – EXERCISE SCIENCE CREATOR - ViPR ADJUNCT FACULTY – University of San Francisco DIRECTOR - Institute of Motion Past FACULTY – SCHOOL OF HEALTH SCIENCES at NAIT College

Monday, April 8, 2013 FASCIA ...

- Outline the Architecture of Structure and How It Adapts to Forces

- The reveal the importance of considering all visco-elastic components in human function

- Identify the Need for 3-D Variation in Training

- To set general guidelines for Fascial training

- To showcase drills that will have a positive effect of the collagen matrix of the body

- How diet / lifestyle with alter Fascia’s behavior

- Questions

Monday, April 8, 2013 Monday, April 8, 2013 Monday, April 8, 2013 Monday, April 8, 2013 Monday, April 8, 2013 “The muscle-bone concept presented in standard anatomical description gives a purely mechanical model of movement. It separates movement into discrete functions, failing to give a picture of the seamless integration seen in a living body. When one part moves, the body as a whole responds. Functionally, the only tissue that can mediate such responsiveness is the connective tissue.”

• Schultz, Feitis – THE ENDLESS WEB

Monday, April 8, 2013 FASCIAL ARCHITECTURE

WATER

BINDING

NON BINDING FASCIA

CELLS FIBERS ECM

FIBROBLASTS COLLAGEN GROUND SUBSTANCE MAST CELLS RETICULAR PROTEOGLYCANS ADIPOSE CELLS ELASTIC HYALURONIC ACID MACROPHAGES

Monday, April 8, 2013 MechanoTransduction

How our Bodies Dissipate Force and Why?

“refers to the many mechanisms by which cells convert mechanical stimulus into chemical activity”

Monday, April 8, 2013 MechanoTransduction

Davis’s Law:

connective tissue (collagen) is laid down (remodels) along lines of stress

Monday, April 8, 2013 MechanoTransduction

This is the non-living substance Extracellular that surrounds the cells. ECM is Matrix synthesized and maintained by connective tissue cells (ﬁbroblasts in fascia, osteoblasts in bone)

Monday, April 8, 2013 MechanoTransduction

Is a cell that synthesizes and maintains the extracellular matrix Fibroblasts They provide a structural framework (stroma) for many tissues They play a critical role in wound healing

Monday, April 8, 2013 Monday, April 8, 2013 CONNECTIVE TISSUE STRUCTURE

Trabecular Patterns Fascial Strain Patterns

Monday, April 8, 2013 Monday, April 8, 2013 Monday, April 8, 2013 SPONGE-LIKE PROPERTY OF FASCIA

- The vast majority of the volume of fascia is water

- Most of the water is not ‘free water’, rather, ‘bound water’ in which the H₂O molecule bind in an orderly fashion along the surface of the sugar-protein ﬁbrils within the ground substance

Monday, April 8, 2013 Monday, April 8, 2013 Monday, April 8, 2013 Monday, April 8, 2013 More stretch results in an ‘osmotic return’ - Energy return Mechanism (The visco-elastic effect) - muscle, fascia, skin

Monday, April 8, 2013 Second Stretch Shows a Tension Increase

Monday, April 8, 2013 Hydration Effects on Fascia

In Vitro Experiments show that:

Increased hydration goes along with an increase stiffness (Schleip, Klingler, 2009)

Monday, April 8, 2013 Temperature Effects on Fascia

Heat enhances process of taking up water and drainage

Monday, April 8, 2013 Myoﬁbroblasts

Monday, April 8, 2013 FASCIAL BEHAVIOR

9 TIMES MORE PROPRIOCEPTORS IN FASCIA THAN IN MUSCLE

RHYTHMICAL MOTION (WALKING / CYCLING) WEAKLY STIMULATES FASCIA WHERAS LOADING (FORCEFULLY) STRONGLY STIMULATES IT

MYOFIBROBLASTS ARE STIMULATED BY MECHANICAL MEANS, AND NOT THROUGH THE NERVOUS SYSTEM (NO KNOWN NERVES TO MYOFIBROBLASTS)

FASCIA IS ORGANIZED ACCORDING TO THE FORCES RECEIVED AND TRANSMITTED THROUGH THE BODY (DAVIS’ LAW)

FASCIA IS VISCOELASTIC

FASCIA CAN CONTRACT (LIKE SMOOTH MUSCLE)

VECTOR VARIABILITY (DIMENSIONALIZATION OF MECHANICAL FORCE) WILL MAXIMIZED FASCIAL GROWTH

THE BALANCE OF THE BONES IS BASED UPON THE BALANCE OF THE SOFT TISSUE

FASCIA IS MORE STIFF AND MUSCLE IS MORE COMPLIANT (AND HAS A SIGNIFICANT IMPACT ON JOINT STABILITY)

Monday, April 8, 2013 NEURO MYOFASCIAL SYSTEM

FACTS

FASCIA

ONE OF THE FABRICS THAT HOLD US TOGETHER

TRANSMITS FORCE

REPLENISHING FASCIA TAKES TIME (HOWEVER WILL HAPPEN), AND IS MEDIATED BY THE MECHANICAL ENVIRONMENT THAT WE EXPOSE IT TO

FASCIA THAT IS ELASTIC / DYNAMIC / RESILIENT RESPONDS MUCH BETTER TO UNEXPECTED EVENTS

24 - 48 HOURS POST EXHAUSTIVE WORKOUT, WE ARE MORE PRONE TO INJURY (DUE TO SHORT TERM TISSUE DEGRADATION AND REMOVAL OF WATER)

TRAINING IN INTERVALS WILL HELP RESTORE WATER BALANCE IN TISSUE (EXERCISE SQUEEZES OUT WATER FROM FASCIA - 5 MINS OF RECOVERY EVERY 30 MINS WILL HELP HYDRATE ‘DRY’ TISSUE)

Monday, April 8, 2013 NEURO MYOFASCIAL SYSTEM

FACTS

MOST INJURIES ARE CONNECTIVE TISSUE INJURIES AND NOT MUSCULAR INJURIES (THE BEST WAY WE CAN TRAIN IS TO BUILD RESILIENCY / ELASTICITY INTO OUR SYSTEM)

FASCIA IS THE SYSTEM OF STABILITY AND MECHANO-REGULATION (Varela & Frenk, 1987)

EVERY CELL IN THE BODY IS HOOKED INTO, AND RESPONDS TO - THE TENSIONAL ENVIRONMENT OF THE FASCIA (Ingber 1998)

ALTER YOU MECHANICS, AND CELLS CAN CHANGE THEIR FUNCTION (Horwitz 1997)

Monday, April 8, 2013 NEURO MYOFASCIAL SYSTEM

FACTS

ISOLATION VS. INTEGRATION

THE EFFECT FROM AND ON NEIGHBORING MEDIAL OR LATERAL MUSCLES (Peter Huijing and Areolar Tissue)

Monday, April 8, 2013 Monday, April 8, 2013 NEURO MYOFASCIAL SYSTEM

FACTS

ISOLATION VS. INTEGRATION

THE EFFECTS FROM AND ON MUSCLES THAT ARE CONNECTED PROXIMALLY AND DISTALLY (Myers and Anatomy Trains)

Monday, April 8, 2013 Monday, April 8, 2013 NEURO MYOFASCIAL SYSTEM

FACTS

ISOLATION VS. INTEGRATION

THE EFFECT MUSCLE CONTRACTION HAS ON LOCAL LIGAMENTS (Van der Wal - Ligaments in series with Muscle)

Monday, April 8, 2013 vs.

Monday, April 8, 2013 Monday, April 8, 2013 Catapult Mechanism Kawakami (2002)

Elastic Recoil of Fascial Tissue

A - Less Length Change in Muscular Units (i.e. less eccentric muscle load) VS. B - More Length Change in Muscular Units (i.e. more eccentric muscle load) Monday, April 8, 2013 Adjo Zorn – Fascial Elasticity

Monday, April 8, 2013 Any tendency to think of a local dysfunction, as existing in isolation needs to be discouraged as we try to visualize a complex, interrelated, symbiotically functioning assortment of tissues, comprising skin, muscles, ligaments, tendons and bone, as well as the neural structures, blood and lymph channels, and vessels that bisect and invest these tissues – all given shape, form and functional ability by the fascia.

(Schleip 2006, Ingber 2008, Solomonow 2009)

Monday, April 8, 2013 Our skin is very much the skin "of" the superﬁcial fascia, and they are thoroughly mechanically related Gil Hedley – PhD Anatomist

Monday, April 8, 2013 Retinacula Cutis

Bundles of collagen ﬁbers, known as Cutaneous Ligaments extend from the dermis to the intermediate layer of the superﬁcial fascia

Shearing of the skin will create a gliding effect on the superﬁcial fascia.

Monday, April 8, 2013 Superﬁcial Fascia

Monday, April 8, 2013 Collagen

Characteristics:

- Chains of amino acids coiled around each other in a triple helix format

- The longer they are, the more strength they give

- The longest/strongest collagens are the hardest to make (require the right diet and the right movement)

- All Collagen carry a special molecule called Glycoaminoglycans

- Once manufactured, collagen molecules get anchored to the exterior of the cell and unfurl throughout the extra-cellular matrix where molecules from adjacent cells can intertwine

- Wrinkles, arthritis, circulatory problems involve lesser quality collagen that cannot prevent the tissue from pulling apart and separating - this makes us look and function ‘older’ as stability begins to be affected

Monday, April 8, 2013 Fascial Nutrition:

Collagen Health for Life

- Foods that are rich in glycosaminoglycans help collagen production ... and attract A LOT of water with them (up to 1000 times their own weight)

- Glycosaminoglycans will naturally adhere to collagen everywhere in your body, moistening dry skin, helping your tendons and ligaments stay supple, and make you look and function younger

- Water in the connective system will coat joints and tissues in tiny, electrically charged clouds, which creates a protective layer of super-lubricating ﬂuid

Monday, April 8, 2013 Fascial Nutrition:

Collagen Health for Life

- Collagen is the most prevalent kind of protein we have (about 15% of our dry weight)

- Research indicates that individuals with weak collagen experience more injuries throughout their lives

- When our body is making collagen, it’s performing a physiological high-wire act, a feat of extraordinary timing and mechanical precision. This level of complexity makes collagen more dependent on good nutrition

and more vulnerable to the effects of pro-inﬂammatory foods than other tissue types.

Monday, April 8, 2013 Fascial Nutrition:

Collagen Health for Life

- Inﬂammation is a culprit (under acute inﬂammation, the bodies response is to elevate white blood cell count, which attack free

radicals and release collagen-chewing enzymes called COLLAGENASES)

- Under chronic inﬂammation / congestion (poor diet and environmental exposure) the exact same mechanism happens - but over a long period of time - and the fascial system suffers - leading to injuries, instability and poor motor control (due to the fact

that nerves need fascial sensitivity)

- The number of children with food allergies has risen 100% in the past 5 yrs

- Sugar and Vegetable oil combined with nutrient-deﬁcient foods make up the perfect pro-inﬂammatory diet

- Poor diet will negatively affect collagen in the skin and fascia, negatively affecting aging, joint stability and function

- Collagen is made from raw materials we must eat. Unlike other tissues, collagen is uniquely sensitive to metabolic imbalances

- One of the best ways to help collagen heal is to eat some (C. Shanahan, MD)

Monday, April 8, 2013 Fascial Nutrition:

Top PRO-Inflammatory foods to avoid: 1- Sugar 2 - Vegetable Oils 3 - Trans Fats 4 - Pasteurized Dairy 5 - Feedlot Raised Meats 6 - Processed Meats 7 - Alcohol 8 - Refined Grains 9 - Artificial Food Additives (processed foods)

Monday, April 8, 2013 Fascial Nutrition:

Top ANTI-Inﬂammatory foods to consider: 1- Kelp 2 - Herbs (including Tumeric, Ginger) 3 - Wild Caught Salmon 4 - Green Tea 5 - Good fats 6 - Cruciferous Vegetables 7 - Berries

Monday, April 8, 2013 Supplemental Resources:

- ‘Deep Nutrition’ (Shanahan/Shanahan) - ‘Fascia’ (Mark Lindsay)

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

USE WHOLE BODY MOVEMENT

USE ‘COUNTER-MOVEMENT’ TO CREATE PRE-STRETCH (OPTIMIZES TISSUE LOADING)

VARY FORCES AND DIRECTION OF LOAD (TRIANGULATE EXERCISES - ALLOW ENHANCED TISSUE MOBILITY AND REGENERATION)

TRAIN IN INTERVALS (REST INTERVALS ALLOW THE TISSUE TO REHYDRATE)

MAKE USE OF ENVIRONMENTAL DRIVERS (GRAVITY / GRF) TO CREATE ELASTIC REBOUND

RHYTHMICAL MOVEMENT (ALLOWS TISSUE AND JOINT DYNAMICS TO SYNCHRONIZE)

ONLY MOVE TO YOUR OWN THRESHOLD (ALWAYS BEGIN WITH A SMALLER ROM)

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

USE WHOLE BODY MOVEMENTS

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

USE ‘COUNTER-MOVEMENT’ TO CREATE PRE-STETCH

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

VARY FORCES AND DIRECTION OF LOAD

Evidence suggests that tissue (fascia) is better trained by a wide variety of vectors; in angle, tempo and load.

- Huijing 2007

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

TRAIN IN INTERVALS

TRAINING IN INTERVALS WILL HELP RESTORE WATER BALANCE IN TISSUE (EXERCISE SQUEEZES OUT WATER FROM FASCIA - 5 MINS OF RECOVERY EVERY 30 MINS WILL HELP HYDRATE ‘DRY’ TISSUE)

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

MAKE USE OF ENVIRONMENTAL DRIVERS (GRAVITY / GRF) TO CREATE ELASTIC REBOUND

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

MAKE USE OF ENVIRONMENTAL DRIVERS (GRAVITY / GRF) TO CREATE ELASTIC REBOUND

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

RHYTHMICAL MOVEMENT

Monday, April 8, 2013 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION

ONLY MOVE TO YOUR OWN THRESHOLD (ALWAYS BEGIN WITH A SMALLER ROM)

Threshold 1 - 3

Monday, April 8, 2013 [email protected]

www.instituteofmotion.com

Videos and workshops available

Thank you!

Monday, April 8, 2013